Roasted Chickpeas

This is a healthy, tasty snack that is high in fiber and very low in fat. Vary the seasonings according to your taste.

Ingredients:
• 4 cups (656 g) cooked chickpeas
• ¼ teaspoon cayenne pepper
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• 1 teaspoon paprika

Preparation:
Preheat oven to 400°F (200°C, gas mark 6). In a mesh strainer, gently rinse beans. Drain on paper towels and gently roll them dry. Line a baking sheet with aluminum foil and spread chick-peas evenly across sheet. Bake chickpeas, checking at 10-minute intervals. When chickpeas are dried and crunchy, about 30 to 40 minutes, remove from oven and spray with an olive oil cooking spray. Place spices in a plastic bowl with a tight-fitting lid or resealable plastic bag. Add chickpeas and shake to coat. For best results, store in an airtight container in the refrigerator.

Yield: 12 servings

Each with: 33 g water; 92 calories (14% from fat, 21% from protein, 65% from carb); 5 g protein; 1 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 1 g polyunsaturated fat; 15 g carb; 4 g fiber; 3 g sugar; 94 mg phosphorus; 29 mg calcium; 2 mg iron; 4 mg sodium; 170 mg potassium; 133 IU vitamin A; 0 mg vitamin E; 1 mg vitamin C; 0 mg cholesterol

This recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p51 and p52'

Skillet Nachos

This is great as an appetizer, served right from the skillet. But it is also good as a meal, wrapped up in a tortilla.

Ingredients:
• 1 pound (455 g) ground beef
• 1 cup (160 g) chopped onion
• 2 cups (520 g) salsa
• 2 cups (344 g) cooked black beans, drained
• 1 teaspoon chili powder
• 1 cup (180 g) chopped tomato
• 1 avocado, seeded and diced
• ½ cup (50 g) sliced black olives
• 1 cup (115 g) shredded Cheddar cheese
• 1 cup (230 g) sour cream

Preparation:
In a 12-inch (30 cm) skillet, brown beef with onion; drain. Add salsa, beans, and chili powder; bring to a boil. Reduce heat and simmer uncovered 5 minutes. Stir in tomato, avocado, and olives; remove from heat. Sprinkle with cheese. Spoon sour cream onto center of meat mixture. Serve with tortilla chips and/or flour tortillas.

Yield: 6 servings

Each with: 276 g water; 486 calories (41% from fat, 30% from protein, 29% from carb); 28 g protein; 17 g total fat; 7 g saturated fat; 7 g monounsaturated fat; 1 g polyunsaturated fat; 27 g carb; 9 g fiber; 5 g sugar; 392 mg phosphorus; 267 mg calcium; 4 mg iron; 360 mg sodium; 970 mg potassium; 1035 IU vitamin A; 97 mg vitamin E; 9 mg vitamin C; 91 mg cholesterol

This recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p50'

Chickpea-Stuffed Eggs

Definately a healthier alternative to the usual deviled eggs, these have no cholesterol but contain 2 grams of fiber.

Ingredients:
• 7 eggs, hard boiled and peeled
• 1 cup (164 g) cooked chickpeas, drained
• 2 tablespoons (30 g) plain fat-free yogurt
• 1 teaspoon Dijon mustard
• ½ teaspoon minced garlic

Preparation:
Slice eggs in half and discard yolks. In food processor, combine all other ingredients. Spoon mixture into egg cavities.

Yield: 7 servings

Each with: 58 g water; 61 calories (7% from fat, 37% from protein, 56% from carb); 6 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 8 g carb; 2 g fiber; 1 g sugar; 44 mg phosphorus; 23 mg calcium; 1 mg iron; 169 mg sodium; 126 mg potassium; 9 IU vitamin A; 0 mg vitamin E; 1 mg vitamin C; 0 mg cholesterol

This recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p49'

Shortcut Black Bean Salsa

Combine canned beans and canned salsa with some extra spices for a quick dip that’s more than the sum of its parts.

Ingredients:
• 1 cup (172 g) cooked black beans, drained
• 12 ounces (340 g) salsa
• ¼ cup chopped fresh cilantro
• ¼ teaspoon cumin
• 2 tablespoons (28 ml) lime juice

Preparation:
Roughly chop beans in food processor. Do not puree them. Stir in remaining ingredients. Serve immediately or refrigerate overnight. Serve with corn chips or raw vegetables.

Yield: 20 servings

Each with: 23 g water; 17 calories (4% from fat, 23% from protein, 73% from carb); 1 g protein; 0 g total fat; 0 g saturated fat; 0 g monounsaturated fat; 0 g polyunsaturated fat; 3 g carb; 1 g fiber; 1 g sugar; 18 mg phosphorus; 8 mg calcium; 0 mg iron; 40 mg sodium; 86 mg potassium; 87 IU vitamin A; 0 mg vitamin E; 1 mg vitamin C; 0 mg cholesterol

This recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p48'

Texas Caviar

Being tasty and just a little spicy, this dip is typical of the Texas/Louisiana area.

Ingredients:
• 2 cups (342 g) cooked black-eyed peas, drained
• 1 cup (100 g) chopped scallions
• 1 cup (160 g) chopped onion
• 1 cup (150 g) chopped green bell pepper
• ¼ cup (34 g) chopped jalapeño pepper
• 2 ounces (55 g) chopped pimento
• 8 ounces (225 ml) Italian dressing

Preparation:
Mix all ingredients together and chill.

Yield: 20 servings

Each with: 40 g water; 63 calories (47% from fat, 11% from protein, 42% from carb); 2 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 2 g polyunsaturated fat; 7 g carb; 2 g fiber; 2 g sugar; 28 mg phosphorus; 11 mg calcium; 1 mg iron; 190 mg sodium; 115 mg potassium; 179 IU vitamin A; 0 mg vitamin E; 11 mg vitamin C; 0 mg cholestero.

TIP:
Serve with tortilla chips.

This Recipe was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p46'

Split Pea Spread

This unusual spread is made with split peas and is good on toasted wedges of pita bread.

Ingredients:
• 1 cup (196 g) cooked split peas
• 2 tablespoons (27 g) cottage cheese
• 2 tablespoons grated Parmesan cheese
• 2 tablespoons (28 ml) olive oil
• ¼ teaspoon dried basil
• ½ teaspoon crushed garlic

Preparation:
After cooked split peas have cooled, mash them up. Mix in other ingredients and refrigerate.

Yield: 6 servings

Each with: 26 g water; 90 calories (51% from fat, 18% from protein, 31% from carb); 4 g protein; 5 g total fat; 1 g saturated fat; 3 g monounsaturated fat; 1 g polyunsaturated fat; 7 g carb; 3 g fiber; 1 g sugar; 51 mg phosphorus; 30 mg calcium; 0 mg iron; 33 mg sodium; 124 mg potassium; 15 IU vitamin A; 3 mg vitamin E; 0 mg vitamin C; 2 mg cholestero

This Appetizers, Snacks and Legumes Recipes was published in '500 HIGH-FIBER RECIPES by "DICK LOGUE" - p45'

'South of the Border Mason-Dixon Dip' an Hot Appetizer

YIELDS 4 TO 5 CUPS

Ingredients:
• One 15-ounce can chili
• Two 8-ounce packages cream cheese, softened
• 2 cups grated sharp Cheddar cheese
• 3 green onion tops, chopped

Preparation:
Preheat oven to 350 degrees. Heat chili in a saucepan over medium heat for 5 minutes (or microwave for 2 to 3 minutes). Press softened cream cheese into the bottom of a 1½-quart casserole dish. Pour heated chili over cream cheese and sprinkle grated cheese over top. Bake for approximately 20 minutes, until mixture is hot and bubbly. Remove from oven and top with chopped green onion tops. Serve immediately with tortilla chips.

This appetizer recipe was published in 'Paula Deen's Kitchen Classics: The Lady & Sons Savannah Country Cookbook and The Lady & Sons, Too!'

'Brie en Croûte #2' an Hot Appetizer

SERVES 8

Ingredients:
• 1 sheet frozen puff pastry (package comes with 2 sheets)
• 1 tablespoon butter
• ¼ cup chopped pecans or walnuts
• 1 small wheel of Brie (8 ounces)
• ½ cup raspberry jam
• 2 eggs, beaten

Preparation:
Preheat oven to 375 degrees. Defrost one sheet of puff pastry for approximately 15 to 20 minutes and unfold (place remaining sheet in freezer for later use). Melt butter in a saucepan over medium heat. Sauté nuts in butter until golden brown, approximately 5 minutes. Place nuts on top of Brie and spread jam on top of nuts. Gently roll pastry with a rolling pin to increase the size of the sheet 1 to 2 inches in each direction. Brush both sides of the sheet with beaten egg. Center the wheel of Brie on top of the pastry sheet. Bring all four corners of the sheet together above Brie and twist slightly to form a “bundle.” Tie gathered pastry with kitchen/cooking string (tie string in the form of a bow). Work with pastry until you are satisfied with the “bundle” shape. Place “bundle” on an ungreased cookie sheet and bake for 20 to 25 minutes until pastry is golden brown. Serve with top-quality crackers.

This appetizer recipe was published in 'Paula Deen's Kitchen Classics: The Lady & Sons Savannah Country Cookbook and The Lady & Sons, Too!'

'Brie en Croûte #1' an Hot Appetizer

SERVES 8

Ingredients:
• 1 sheet frozen puff pastry (package comes with 2 sheets)
• 1 tablespoon butter
• ½ cup chopped walnuts
• ⅛ teaspoon ground cinnamon
• 1 small wheel of Brie (8 ounces)
• ¼ cup brown sugar
• 1 egg, beaten

Preparation:
Preheat oven to 375 degrees. Defrost one sheet of puff pastry for approximately 15 to 20 minutes and unfold (place remaining sheet in freezer for later use). Melt butter in a saucepan over medium heat. Sauté walnuts in butter until golden brown, approximately 5 minutes. Stir in cinnamon, coating nuts well. Place mixture on top of wheel of Brie. Sprinkle brown sugar over the mixture. Carefully place pastry sheet over wheel of Brie (make sure Brie is centered). Gently pick Brie up with pastry hanging over edge and fold the pastry under Brie. Trim excess pastry with scissors so Brie lies flat, and seal all edges to prevent leakage. To give an extra-special look to the Brie, I like to cut the leftover pastry into heart shapes, flowers, etc., and place them onto the pastry on top of the Brie. Brush beaten egg over top and sides of Brie, then place cutouts on top (the egg will secure them); brush cutouts with egg. Place wrapped Brie on an ungreased cookie sheet and bake for 20 minutes until pastry is golden brown. Serve with top-quality crackers.

This appetizer recipe was published in 'Paula Deen's Kitchen Classics: The Lady & Sons Savannah Country Cookbook and The Lady & Sons, Too!'

'Oysters in the Patty Shell' an Hot Appetizer

YIELDS 30 PIECES

Ingredients:
• ½ pound mushrooms, chopped
• 3 tablespoons butter
• 3 tablespoons all-purpose flour
• 1 cup milk
• ½ teaspoon salt
• ¼ teaspoon celery salt
• Pepper to taste
• 1 teaspoon lemon juice
• 1 cup shelled fresh oysters, drained and chopped
• Eight 1-ounce prebaked mini-piecrusts or patty shells (approximately 3 inches in size)
• Fresh parsley, for garnish

Preparation:
Sauté mushrooms in butter until tender. Blend in flour and cook until bubbly. Gradually add milk; cook until smooth and thickened, stirring constantly. Add salt, celery salt, pepper, lemon juice, and oysters. Cook over medium-low heat until oysters start to curl up (about 5 minutes), stirring occasionally. Serve in mini-piecrusts or patty shells. If desired, garnish with parsley.

This appetizer recipe was published in 'Paula Deen's Kitchen Classics: The Lady & Sons Savannah Country Cookbook and The Lady & Sons, Too!'

'Sesame Chicken Strips' an Hot Appetizer

SERVES 8 TO 10

Ingredients:
• 6 skinless boneless chicken breast halves
• 1 cup sour cream
• 1 tablespoon lemon juice, or juice of ½ lemon
• 2 teaspoons celery salt
• 2 teaspoons Worcestershire sauce
• ½ teaspoon salt
• ¼ teaspoon pepper
• 2 cloves garlic, minced
• 1 cup dry bread crumbs
• ⅓ cup sesame seeds
• 4 tablespoons (½ stick) butter, melted

Preparation:
Lightly grease a 15 × 10-inch jelly roll pan. Cut chicken crosswise into ½-inch strips. In a large bowl, combine sour cream, lemon juice, celery salt, Worcestershire sauce, salt, pepper, and garlic. Mix well. Add chicken to mixture, coat well, and cover. Refrigerate at least 8 hours or overnight. Preheat oven to 350 degrees. In medium bowl, combine bread crumbs and sesame seeds. Remove chicken strips from sour cream mixture. Roll in crumb mixture, coating evenly. Arrange in single layer in prepared pan. Spoon butter evenly over chicken. Bake for 40 to 45 minutes or until chicken is tender and golden brown. Serve with honey mustard.

This appetizer recipe was published in 'Paula Deen's Kitchen Classics: The Lady & Sons Savannah Country Cookbook and The Lady & Sons, Too!'

Catch 'Em to Eat' Em Chicken and Dumplings

MAKES 4 TO 6 SERVINGS

Ingredients:
• 4 split, boneless chicken breasts
• 1 cup flour, seasoned with salt and pepper
• 2 tablespoons butter or margarine
• 1 tablespoon olive oil
• 8 large carrots, sliced
• 1 onion, chopped
• 1 small bay leaf
• ½ teaspoon thyme
• 2 14-ounce cans low-salt chicken broth
• ½ cup apple juice
• 1 bag frozen peas

Dumplings:
• 1½ cups all-purpose flour
• ½ cup cornmeal
• 1 tablespoon baking powder
• ½ teaspoon salt
• 1 cup milk

Preparation:
Rinse the chicken and pat dry. Roll the meat in the seasoned flour. In a large kettle, brown the chicken in melted butter and oil over medium-high heat, about 5 minutes per side. Remove the chicken and set aside on a plate.

Sauté the carrots and onion with the bay leaf and thyme in the same kettle used to brown the chicken, about three minutes. Add the broth, juice and chicken. Bring the liquid to a boil. Reduce heat, cover, and simmer until chicken is cooked through, about 10 to 15 minutes.

While chicken is cooking, prepare dumplings. Mix dry ingredients in a large bowl. Stir in the milk with a fork until a dough is attained.

Scoop dumplings out of dough with a large soup spoon and arrange them over the top of the cooking chicken mixture. Simmer chicken and dumplings, covered, for about 6 minutes. Add the peas and cook until dumplings and peas are done, about 6 additional minutes. (Dumplings are done when a wooden toothpick inserted in center comes out clean.) Discard bay leaf.

This Chicken recipe was published in 'The Book Lover's Cookbook by 'Shaunda Kennedy Wenger and Janet kay Jensen' - Ballantine Books'

1-2-3-4 Cake

Ingredients:
• 1 cup butter or margarine
• 2 cups sugar
• 4 eggs
• 3 cups flour (or, for chocoholics, use 2½ cups flour and ½ cup cocoa)
• ½ teaspoon salt
• 3 teaspoons baking powder
• 1 cup sour cream
• 1 teaspoon vanilla

Preparation:
Cream butter or margarine, add sugar gradually and beat until light and fluffy. Add eggs one by one, beating well after each addition. Sift dry ingredients together. Combine sour cream and vanilla. Add dry ingredients and sour cream alternately to the batter, beating well. Bake in a greased bread pan at 350° for about 1 hour.

This Cake recipe was published in 'The Book Lover's Cookbook by 'Shaunda Kennedy Wenger and Janet kay Jensen' - Ballantine Books'

Amish Chicken and Dumplings

MAKES 4 TO 6 SERVINGS

Ingredients:
• 1 4-pound chicken
• 1 onion, diced
• 4 medium potatoes, peeled and cut into chunks
• 2 carrots, sliced
• 2 stalks celery, diced
• Salt and pepper to taste

Dumpling Dough:
• 2 eggs
• 2 cups flour
• 2 to 3 tablespoons milk

Preparation:
Cook chicken in 2 quarts of water until nearly tender. Add onion, potatoes, carrots, and celery and cook until tender. Remove chicken from broth. Remove meat from bones and set aside. Meanwhile, bring broth to a boil. Make dumplings by breaking eggs into the flour, working together, and adding milk to make a soft dough. Drop tablespoonfuls of dumpling dough into the boiling broth and cook for twenty minutes. Add chicken meat to the broth and serve steaming.

This Chicken recipe was published in 'The Book Lover's Cookbook by 'Shaunda Kennedy Wenger and Janet kay Jensen' - Ballantine Books'

Chestnut Stuffing for Meleagris Gallopavo (Turkey)

Ingredients:
• 1 quart whole chestnuts
• 1 tablespoon butter or margarine
• 2½ cups bread crumbs
• 1 egg, beaten
• 1 cup celery, finely chopped
• 1 onion, finely chopped
• ¼ cup butter or margarine, melted
• 1 teaspoon salt
• 1 teaspoon sage
• 1 teaspoon thyme
• ½ teaspoon marjoram
• Pinch nutmeg
• Black pepper to taste

Preparation:
Make a crossed gash on the bottom of each chestnut. Place the nuts in a heavy skillet with the 1 tablespoon butter or margarine and shake them over low heat for a few minutes. Place the nuts in a 450° oven for about 10 minutes. Remove the shells and skins with a knife. Cover the chestnuts with boiling salted water and cook until tender. Drain and purée the chestnuts in a food processor. Remove the ground chestnuts, add them to the remaining ingredients and spices, and stir together thoroughly. Place the stuffing in a cleaned turkey cavity. Bake turkey according to weight and method (i.e., roasting pan, turkey bag, etc.).

This Turkey recipe was published in 'The Book Lover's Cookbook by 'Shaunda Kennedy Wenger and Janet kay Jensen' - Ballantine Books'

Good Times Roasted Garlic Chicken with Mushroom and Black Olive Stuffing

MAKES 6 SERVINGS

Ingredients:
• 2 cups toasted whole-wheat or bran bread, cubed
• ½ cup black olives, diced
• ½ cup mushrooms, chopped
• ½ cup onion, diced
• ¼ cup celery, diced with leaves
• ½ teaspoon garlic powder
• 1 teaspoon thyme
• 1 tablespoon fresh parsley, chopped
• ¼ teaspoon black pepper
• ½ teaspoon salt
• 2 tablespoons butter or margarine, melted

Baste:
2 cloves of minced garlic mixed with 2 tablespoons melted butter or margarine

Chicken and Vegetable:
• 1 whole chicken, about 5 to 6 pounds
• 6 small red potatoes, rinsed, with skins on
• 6 to 8 carrots, rinsed and halved

Preparation:
Stir all the stuffing ingredients together. Spoon the stuffing into the cavity of the cleaned roasting chicken and pin the body cavity shut. Enclose any remaining stuffing in tin foil and place it inside the roasting pan with the chicken. Add ½ cup water to the pan.

Arrange the potatoes and carrots around the chicken. Brush the basting sauce over the outside of the chicken, potatoes, and carrots. Bake at 375° according to weight (about 1½ hours). Repeat basting of the chicken with drippings after about 45 minutes. Chicken is done when the thigh moves freely in socket or thigh temperature is 180°. Remove the chicken from the oven and let it sit in the pan for about 15 minutes before slicing.

This Chicken recipe was published in 'The Book Lover's Cookbook by 'Shaunda Kennedy Wenger and Janet kay Jensen' - Ballantine Books'